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High Cholesterol: Using the TLC Diet

High Cholesterol: Using the TLC Diet

Introduction

Diet changes are usually the first step in lowering high cholesterol before medicines are added.
Many people whose cholesterol is high because they eat too many fatty foods are able to lower their cholesterol with diet changes alone.

How do you follow the TLC diet?

The TLC diet may seem complicated at first, but it's really not. Follow the guidelines in the table below, but take one step at a time. For example, start with the meat and beans group. When you feel confident that you're eating the right amount and type of meat and beans every day, move on to the next category.

You can also get help from a dietitian.

TLC (Therapeutic Lifestyle Changes) diet recommendations

Food group

Number of servings

Serving size

Lean meat, poultry, fish, dry beans, and dry
peas

No more than 5 ounces total a day

5 ounces maximum a day of lean meat,
poultry, or fish

Substitute ¼ cup dry beans or peas for 1 ounce of
meat.

Eggs

No more than 2 yolks a week

1 whole egg. Egg whites or substitutes are not
limited.

Low-fat milk and milk
products

2–3 a day

1 cup fat-free or 1% milk

1
cup nonfat or low-fat yogurt

1 ounce nonfat or low-fat cheese (3
grams of fat or less per ounce)

Fruits

2–4 a day

1 piece fruit, such as apple, orange, or
half a banana

½ cup canned fruit

1 cup berries or
melon

¾ cup fruit juice

Vegetables

3–5 a day

1 cup raw leafy greens

½ cup
cooked or raw vegetables

¾ cup vegetable juice

Bread, cereals, pasta, rice, and other
grains

At least 6 servings a day

1 slice of bread

½ hot dog or
hamburger bun, bagel, or English muffin

1 ounce cold
cereal

½ cup cooked pasta, rice, noodles, or other grains

Sweets and snacks

Within calorie limit (check labels for number of calories per portion)

Choose snacks that are low in fat or are made
with unsaturated fat.

For an example, see the topic TLC Diet Sample Menu.

Your doctor or dietitian might recommend that you add soluble fiber or a cholesterol-lowering margarine to your diet. These might help you lower LDL cholesterol. Soluble fiber is found in foods like oats, beans, and fruit. Cholesterol-lowering margarines contain plant stanols and sterols.

Foods to avoid

Check food labels for fat and cholesterol content. Try to:

Limit saturated fat and oils, such as butter,
bacon drippings, lard, palm oil, and coconut oil. Instead, use soft tub margarine or
vegetable oils, such as olive or canola oil.

Avoid trans fatty acids or partially hydrogenated vegetable oils. These oils go through a process that makes them solid. They're found in some hard margarines, snack crackers, cookies, chips, and
shortenings.

Avoid fast foods like hamburgers, fries,
fried chicken, and tacos. They are high in both total fat and saturated fat.
When you eat out, choose broiled sandwiches or chicken without skin, salads
with low-fat dressing, and foods that aren't fried. Ask the server to leave off
the cheese and high-fat dressings like mayonnaise.

Tips for success

Work with your doctor on a plan to lower your
cholesterol through diet.

Get help from a
registered dietitian if you have questions about the
TLC diet.

Learn how to understand food labels. Look for the
amount of saturated fat per serving, and figure out its percentage of your total
saturated fat intake for the day. "Low-fat" does not always mean what it seems.
Some labels measure fat content by weight rather than as a percentage of the
calories in a serving.

Exercise. Always talk to your doctor
before you start an exercise program.

For more suggestions on foods to eat and foods to avoid, see Healthy Food Choices to Lower Cholesterol.

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.
How this information was developed to help you make better health decisions.